Standing Hammer grip One-Arm Dumbbell Press With Bench Support
a.k.a. Single Neutral-Grip Shoulder Press
Differentiation: Mechanics
This variation of a standing shoulder press is unique. Here is how: you hold the dumbbell with your palm facing inward. Using this hand position primarily works your front deltoid. You perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on each set of deltoids individually. You can hold onto a bench with the non-working arm to stabilize yourself, like our illustrations show.
Starting Position
To get into starting position, do this...
1) Locate a movable military bench.
2) Obtain one dumbbell.
3) Stand behind the incline bench - with your feet about shoulder-width apart.
4) Grasp the dumbbell in your hand - with your palm facing inward.
5) Hold the back of the incline bench - with your other hand for stability.
6) Lift the dumbbell next to your head until your arm is at a ninety-degree angle, forearm parallel with your body.
Main Mechanics
Once in starting position, do this...
1) Inhale as you slowly lower the dumbbell
2) ...until the dumbbell is next to your head with your forearm perpendicular to the floor.
3) Exhale as you again lift the dumbbell straight up over your head
4) ...until your arm is fully extended.
5) Lower the dumbbell to head level.
6) Hold this position for a count of one second.
7) Repeat reps for a full set using that arm.
8) When all reps are finished, switch the dumbbell to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep your back straight and your head forward.
Keep your palm facing inward.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
Nobody appears in the video.
Tip
Do not lock out every single rep, otherwise you will become tired too easily.